New proposed diet (would like to gain mass)

[frodo89]

Hey guys,

Well I have been a member here for about a month (give or take) and have learned heaps off you all. I had made myself a diet (which twist helped me heaps with) to get up to scratch and was able to finally get my abs showing for the first time ever even the lower abs *crowed goes wild*.

Well now in Aus it's Autumn and I would like to put on some muscle, I'm confident that I can get my bf down so putting on some fat is not too much of an issue so long as I'm getting some muscle out of it.

So here is my proposed diet with a macro split of 40/30/30

Meal 1 7:30am

4 whole eggs 24.6/2.5/24.4/334
4 egg whites 14.3/1/0.2/68
1 cup of oats 13/54.3/5.1/311


Meal 2 10:00am

120g chicken breast 36.9/0/4.2/196
1 cup of brown rice 5/44.4/1.7/215


Meal 3 12:30pm

120g chicken b 36.9/0/4.2/196
200g sweet potato 2.7/35.4/0.3/152


Meal 4 3:00pm

Whey 27/2/1/120
0.75 cup of oats 9.7/40.7/3.8/233


Meal 5 5:30pm

150g beef silverback 44.2/0.0/14.3/318
1.5 cup of vegetables 4.3/18.3/6.1/131


Meal 6 8:00pm

125g tuna 34/0/5/248
22 almond kernels 6.3/5.5/15/169

Meal 7 10:30pm

Casein 24/4/1/120
1 tablespoon peanut butter 4/3.1/8.1/94



Total calories: 2960
Macronutrient total: 286.9/211.6/100.6
Macronutrient percentage: 40/30/30

My TDEE is 2699.48, I would prefer not to put on to much fat hence why I added approx an extra 200 cal on top of my TDEE. But if any of you think I should go higher on the cals just tell me.

[gbrice75]

I wouldn't claim to be any expert, but this diet looks great to me. Macros are spread out nicely, and the diet is super clean. Great job! I'll be looking to add some mass in a month or so and will be doing a very similar diet to this. Mine won't be as clean though, need to add in some pasta!

[mg1228]

how many cals were u eatin on ur cuttin diet---and for how long?

[Aussiebb]

Not bad diet.

Are you going to use steroids or going natural?

[frodo89]

I wouldn't claim to be any expert, but this diet looks great to me. Macros are spread out nicely, and the diet is super clean. Great job! I'll be looking to add some mass in a month or so and will be doing a very similar diet to this. Mine won't be as clean though, need to add in some pasta!

Thanks gb, took me a while to get the macros right, but had a decent crack at it and came up with that. I was thinking of putting in some whole wheat pasta in there too might do it some justice actually. Let me know how you go!

how many cals were u eatin on ur cuttin diet---and for how long?

I was at 2700 exactly i did this for about 2 weeks as it was my first time actually eating 7 meals a day properly adjusted to my TDEE. Then I dropped this to 2500. Now Im back at 2700

Not bad diet.

Are you going to use steroids or going natural?

Thanks ausiebb, Im going natural here. In aus it's to hard to find someone you trust to get your hands on good stuff that has not been cut to 1/10 of what it used to be

[Aussiebb]

With a diet like that,pity your not using abit of test

[Aussiebb]

This is my mates bulking diet.

He has won two ifbb comps in aus and will be doing bigger things soon

Meal 1 - 715am
2 scoops protin
1 cup raw oats
1 banana
2 slice of toast
3 fishoils caps

Meal 2. 9.30
200grams Chicken
300 grams brown rice.

Meal 3 - 1100am
2 scoops protein
1 cup raw oats ( Or ON Mass Gainer shake & subway or maybe burger and chips... cheat meal following back or leg day)
1 tablspoon Natty PB

Meal 4 - 12.45pm
200 grams Lean Mince
300 grams Brown Rice

Meal 5 - 3.00pm
200 grams chicken
200 grams brown rice

Meal 6 - 4.15
20 grams BCAA
10 grams Creatine
1 scoop ON Vassice EA8
200grams waxy maize

Train
Sip on 2litres water with
20 grams BCAA
10 grams Creatine
1 scoop ON Vassice EA8
50 grams glucose

Meal 6 - 6.30 -
60grams protein
100grams waxy maize

Meal - 7.30
200 grams Chicken
300 grams white rice
Mixed veggies

Meal 8 - 8.30
200 grams Lean Mince (this could also be a cheat meal if I choose, however it wont be routine, has to be a meal, not desert like)
400 grams Sweet Potato

Meal 9. 10.30
60 grams protein
1 table spoon Natty PB

Meal 10 - (When wake at in night)
50 grams protein

[mg1228]

Hey guys,

Well I have been a member here for about a month (give or take) and have learned heaps off you all. I had made myself a diet (which twist helped me heaps with) to get up to scratch and was able to finally get my abs showing for the first time ever even the lower abs *crowed goes wild*.

Well now in Aus it's Autumn and I would like to put on some muscle, I'm confident that I can get my bf down so putting on some fat is not too much of an issue so long as I'm getting some muscle out of it.

So here is my proposed diet with a macro split of 40/30/30

Meal 1 7:30am

4 whole eggs 24.6/2.5/24.4/334
4 egg whites 14.3/1/0.2/68
1 cup of oats 13/54.3/5.1/311


Meal 2 10:00am

120g chicken breast 36.9/0/4.2/196
1 cup of brown rice 5/44.4/1.7/215


Meal 3 12:30pm

120g chicken b 36.9/0/4.2/196
200g sweet potato 2.7/35.4/0.3/152


Meal 4 3:00pm

Whey 27/2/1/120
0.75 cup of oats 9.7/40.7/3.8/233


Meal 5 5:30pm

150g beef silverback 44.2/0.0/14.3/318
1.5 cup of vegetables 4.3/18.3/6.1/131


Meal 6 8:00pm

125g tuna 34/0/5/248
22 almond kernels 6.3/5.5/15/169

Meal 7 10:30pm

Casein 24/4/1/120
1 tablespoon peanut butter 4/3.1/8.1/94



Total calories: 2960
Macronutrient total: 286.9/211.6/100.6
Macronutrient percentage: 40/30/30

My TDEE is 2699.48, I would prefer not to put on to much fat hence why I added approx an extra 200 cal on top of my TDEE. But if any of you think I should go higher on the cals just tell me.

looks pretty good to me---where does ur workout fall? between meal 3 & 4?

[RoadToRecovery]

My TDEE is 2699.48, I would prefer not to put on to much fat hence why I added approx an extra 200 cal on top of my TDEE. But if any of you think I should go higher on the cals just tell me.

I think 200 calories is a bit conservative.

A guideline I have always used for my clients is (3/4 x LBM (lbs)) + TDEE =Bulk or TDEE - (4x LBM) (lbs) = Cut

Edit: if you notice the 3/4 you can use 3 or 4 depending on your size. Use at your discretion.

Some schools of thought recommend 2kcal per lbs of body weight. Its really up to you what you deem necessary but from my experience 200 kcal is a bit low. I feel the minimum should be at least 400

[Aussiebb]

This is not my diet, also dont want to say to much about this bloke.I mainly giving a guidelines of what a top notch diet will contain.

The bloke is also a sponsored bodybuilder, hence the extra protein shakes lol.

[frodo89]

With a diet like that,pity your not using abit of test

I have a good mate of mine that is going for a cheat meal everyday that follows a leg or a back day too. But poor guy, you should see him train, it's like he is having a cardiac arrest every time he is about to hit his 10th rep. But that diet must have worked for him pretty well considering what he's accomplished.

haha, as for the test, I'm probably going to have to go to Mexico and get it over the counter or something the dollar bills send them loco. Only way I know that it's actually going to be test in the bottle not olive oil.

looks pretty good to me---where does ur workout fall? between meal 3 & 4?

Thanks mgs as long as I know I'm kind of on the right track that's good news. Yea my workout is in between meal 3 and 4, Im trying your complex carbs PWO for a while see how my body takes it and will try compare it to the simple carbs PWO.

I think 200 calories is a bit conservative.

A guideline I have always used for my clients is (3/4 x LBM (lbs)) + TDEE =Bulk or TDEE - (4x LBM) (lbs) = Cut

Edit: if you notice the 3/4 you can use 3 or 4 depending on your size. Use at your discretion.

Some schools of thought recommend 2kcal per lbs of body weight. Its really up to you what you deem necessary but from my experience 200 kcal is a bit low. I feel the minimum should be at least 400

I thought 200 might be a bit to low from what I was reading, but I dropped 20 mins of cardio PWO and I am just doing 20 as opposed to 40 minutes when i was eating close to and bellow my TDEE.

I just started this diet today, so I'm not to sure how I'm going to go with just 200 cals. Do you think I should wait about 2 weeks before I increase it and see how my body reacts before I add another 200 or just go for gold and up it another 200 now?

What do you think I should increase if I did put on the extra 200 cals? Mabey another meal in there somewhere or just increase the other meals. Thanks RTR.

[mg1228]

if ur not too worried about some fat gain--go with the 400 like rtr suggested

im more of a fan of the lean bulk---which is why i would go the 200 and adjust from there--i also wouldnt cut the cardio down--i would up it---but thats just me

[frodo89]

if ur not too worried about some fat gain--go with the 400 like rtr suggested

im more of a fan of the lean bulk---which is why i would go the 200 and adjust from there--i also wouldnt cut the cardio down--i would up it---but thats just me

I know what you mean, I would prefer not to put on the extra fat but it might have to be a sacrifice I have to make to put on some extra muscle. Why do you think I should bring cardio up mg (more than 40 mins a day) is it so I burn the surplus calories on my TDEE and go for a lean bulk?